Download: Flip Journaling - An Alternative Approach
A journaling exercise created by Tim Tedder*
The PDF Download includes the following instructions for using “Flip Journaling” as an alternative journaling method for intrusive thoughts or negative emotions.
To practice basic Flip Journaling, follow these steps:
Use a spiral-bound notebook or journal with pages that are lined on both sides.
At least once a day (or every time you feel overwhelmed with negative thoughts or feelings), open the “front” of the journal, turn to the first available empty page, date it, and write out the full expression of whatever you are thinking and feeling.
When finished, close the journal and flip it over so the back cover is facing you. Open the “flipped” journal to write your next entry.
Turn to the next available page, date it, and write out the thoughts or beliefs that focus on what is true, rational, or hopeful. Whether or not you fully believe these things, write them anyway.
What you end up with is two perspectives in the same journal. Eventually, they’ll meet somewhere in the middle of the notebook. When you start, you may have much more to write in the first part. Your entries in the positive side may only be a few sentences long, but don’t stop.
Continue this exercise, at least once a day, for at least 10 days.
Note from Tim: I created the Flip Journaling name and concept many years ago and even paid for the creation of a logo (used in the image above and on the top of the download) with thoughts of marketing versions of this concept in actual printed journals. But I began to think that was unnecessary. This process can be easily utilized by anyone using an inexpensive blank journal.
Of course, if anyone out there has some great, guaranteed marketing plan or expanded, printed versions of the Flip Journal… :)
